Hi Ladies, Our machine of the week is the.... Hip Abductor/Adductor This machine will strengthen your adductor muscles on your inner thigh and tensor fascia latae on your outer thigh. The correct way to use it is.... • Always enter the machine from the front with legs apart so that you avoid tipping the machine over from the side. • Sit firmly in the machine with your back and hips against the back seat. • Grasp the handles firmly to help keep your torso and hips in place. • Let your legs lay in between the pads naturally without letting your back and hips leave the back seat. Avoid slouching forward to let legs conform to the bend of the machine. • If you’re having a hard time reaching the pads, you may scoot to the edge of the seat and support your torso with straight arms grasping the handles. • Keep your toes up to help stabilize the knee joint. • Start with your legs about an inch apart. • Quickly extend legs to the sides as far as comfortable. • Bring them back together as fast as you can. • Move as fast as you can in both directions. If you find it difficult to bring your legs together quickly, shorten your range of motion just a little bit. Remember to... Move as fast as you can in both directions! Keep up that full range of motion! Use the same speed in both directions!
Posted on: Tue, 27 Aug 2013 01:56:42 +0000
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